Healthy Recipes

Roasted Cauliflower and Cherry Tomato Dhal

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Flavour-packed roasted cauliflower and cherry tomato dhal is so simple to make and only 211 calories! It takes around an hour to cook, but it’s worth the wait. Made with yellow split peas and topped with cauliflower and cherry tomatoes, this dhal is full of all the classic Indian spices as well as onion and ginger. Get some naan bread for dipping and you’ve got a delicious Indian meal that’s good for you too.

Roasted Cauliflower and Cherry Tomato Dhal

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Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Servings 6

Ingredients
  

  • 250 g yellow split peas rinsed well
  • 2 garlic cloves crushed
  • 1 tbsp freshly grated ginger
  • 1 tsp turmeric
  • 2 bay leaves
  • 1 head cauliflower broken into florets
  • 250 g cherry tomatoes
  • 1 tbsp vegetable oil
  • ½ tsp each cumin seeds and chilli powder
  • 1 onion sliced

Instructions
 

  • To make the dahl, boil 1 litre water and add the split peas, garlic, ginger, turmeric and bay leaves. Return to the boil, skim off any scum, then cover with a lid and simmer for 45 mins-1 hr, stirring now and then, until it thickens.
  • Heat the oven to 200C, gas 6. Toss the cauliflower and tomatoes with the oil, cumin, chilli powder, onion and seasoning on a baking tray. Roast for 20 mins.
  • Check the consistency of the dhal. If it’s a bit runny, remove the pan lid and increase the heat to reduce, stirring well.
  • Once the split peas are soft and fairly smooth, season well with salt. Serve in a bowl with the cauliflower spooned on top.

Notes

This side is best served on the day its made and eaten on the same day too.

Hairy Bikers’ Spanish-Style Chicken Bake

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This Hairy Bikers’ Spanish-style chicken bake recipe is a perfect one-pot wonder. The Hairy Bikers have captured the classic flavours of Spain in one dish – and it’s one of their diet dishes too! At just 370 calories per serving, you’d think this dish would be lacking in flavour – far from it! The powerful flavours of paprika and chorizo give the chicken a lovely Spanish twist.

Hairy Bikers' Spanish-Style Chicken Bake

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Prep Time 15 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Servings 4

Ingredients
  

  • 1 medium onion cut into 8 wedges
  • 1 medium red onion cut into 8 wedges
  • 500 g new potatoes quartered lengthways
  • 8 whole garlic cloves unpeeled
  • 8 medium tomatoes quartered
  • 75 g chorizo
  • 8 boneless skinless chicken thighs
  • ½ tsp sweet smoked paprika
  • ½ tsp dried oregano
  • 1 green pepper deseeded and cut into strips
  • Flaked sea salt
  • Freshly ground black pepper

Instructions
 

  • Preheat the oven to 200°C/400°F/Gas Mark 6. Put the onions, potatoes, garlic and tomatoes in a large roasting tin and season with sea salt and lots of freshly ground black pepper. Toss everything together lightly and roast for 20 minutes.
  • While the vegetables are roasting, skin the chorizo and cut the meat into thin slices – 5mm is about right. Put the chicken thighs on a board and carefully slash each one 2 or 3 times with a knife. Season all over with black pepper. Mix the paprika and oregano together and set aside.
  • Take the roasting tin out of the oven, scatter the chorizo over the veg and turn everything a couple of times. Place the chicken on top of the vegetables and chorizo and sprinkle with the paprika and oregano. Season with a little salt and return to the oven for 20 minutes.
  • Take the tin out of the oven. Holding one corner carefully with an oven cloth, lift the tin a little so all the juices run to the opposite end, then spoon and drizzle the juices back over the chicken. Tuck the pepper strips loosely around the chicken and vegetables.
  • Turn the oven up to 220°C/425°F/Gas Mark 7. Put the tin back in the oven for another 20 minutes or until the peppers are just softened and the chicken is golden and crisp.

Notes

The Hairy Bikers cut the fat on this dish by using chorizo, which has natural fats, so you don't need to add any extra

Healthy Chicken Casserole

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Healthy chicken casserole for cold winter nights, made with plenty of veg and butter beans for a filling meal that’s good for you too. The whole family is going to love this recipe, which is packed with nutrients but also something to look forward to. Serve on its own or with crusty bread.

Healthy Chicken Casserole

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Prep Time 15 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 45 mins
Servings 4

Ingredients
  

  • 1 tbsp olive oil
  • 1 onion halved and finely sliced
  • 2 carrots peeled and thickly sliced
  • 2 celery sticks thickly sliced
  • 605 g pack chicken thigh fillets without skin
  • 1 tbsp plain flour
  • 500 g new potatoes quartered
  • leaves from 2 rosemary sprigs and 2 thyme sprigs
  • 600 ml stock made from a stock cube
  • 2 tbsp cornflour
  • 410 g can butter beans drained
  • crusty wholegrain or seeded bread to serve

Instructions
 

  • Preheat the oven to 180C, gas 3. Heat the oil in a large ovenproof pan and cook the onion until soft. Add the carrots and celery and stir so they are all coated in oil. Cook for 4-5 mins.
  • Toss the chicken in the flour, add to the pan and cook until lightly browned. Then add the potatoes, rosemary, thyme and stock. Heat until simmering, cover and cook in the oven for 45 mins.
  • Mix the cornflour with 4tbsp water to make a paste. Stir into the casserole and then add the beans and cook for another 10 mins. Serve with chunks of bread.

Hairy Bikers’ Thai Chicken and Coconut Curry

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Hairy Bikers’ Thai chicken and coconut curry is the perfect quick and easy dinner from The Hairy Bikers’ new show, The Hairy Dieters. This delicious recipe takes a classic dish and reduces the calories to turn it into a healthy family meal.

Hairy Bikers' Thai Chicken and Coconut Curry

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4

Ingredients
  

  • 1 tbsp sunflower oil
  • 3 boneless skinless chicken breasts, cut into thin slices
  • 1 large red pepper deseeded and cut into thin strips
  • 1 large yellow pepper deseeded and cut into thin strips
  • 400 ml can of half-fat coconut milk
  • 250 ml cold water plus 2 tbsp
  • 2 heaped tbsp Thai green or red curry paste
  • 6 dried or fresh kaffir lime leaves
  • 4 tsp nam pla Thai fish sauce
  • 1 tsp caster sugar
  • 150 g mangetout peas trimmed
  • 2 tbsp cornflour small handful of fresh coriander roughly torn
  • Small handful of fresh basil leaves roughly torn

Instructions
 

  • Heat the oil in a large non-stick saucepan, frying pan or wok.
  • Stir-fry the chicken and peppers for 1 minute. Pour over the coconut milk and add the 250ml of water, curry paste, lime leaves, fish sauce and caster sugar. Bring to a gentle simmer and cook for 5 minutes, stirring regularly.
  • Add the mangetout and return to a simmer. Mix the cornflour with the remaining 2 tablespoons of cold water and stir into the pan. Cook for another 2–3 minutes until the vegetables are tender and the spiced coconut milk has thickened, stirring frequently.
  • Serve the curry in deep bowls, scattered with fresh coriander or basil if using (and don't eat the lime leaves!)

Notes

You could use leftover cooked chicken in this recipe just make sure you reduce the cooking time for the chicken.

Baked Honey-Garlic Chicken

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Need an easy dinner tonight? This super-simple recipes glazes chicken breasts in a delicious sauce of soy sauce, honey, and lime juice.

Baked Honey-Garlic Chicken

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Prep Time 10 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 1/4 c. low-sodium soy sauce
  • 3 tbsp. honey
  • 2 cloves garlic minced
  • Juice of 1 lime
  • 1 tsp. sriracha
  • 2 tbsp. sesame oil
  • 1 tbsp. cornstarch
  • 1 lb. boneless skinless chicken breasts
  • Sesame seeds for garnish
  • Scallions for garnish

Instructions
 

  • Preheat oven to 350 degrees F. Make glaze: In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, Sriracha, 1 tablespoon sesame oil, and cornstarch.
  • Season chicken with salt and pepper. In an ovenproof skillet over medium-high heat, heat oil. Sear chicken and let cook until golden, 4 minutes, then flip and let cook 4 minutes more. Pour over glaze and transfer to oven.
  • Bake until chicken is cooked through, 25 minutes. Heat broiler.
  • Spoon glaze over chicken and broil 2 minutes. Garnish with scallions and sesame seeds.

Notes

Adapted from LINDSAY FUNSTON

Cuban Sandwich

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SCRAPE the underside of the mushroom to remove the black gills with a teaspoon. Discard the gills. HEAT a griddle or large skillet over high heat. Add the oil, mushroom, and onion. Cook for 8 to 10 minutes, stirring and turning occasionally, or until the onion begins to brown and the mushroom is cooked through. Add 1 tablespoon water if the onion begins to stick.

Cuban Sandwich

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Prep Time 5 mins
Total Time 20 mins
Servings 1

Ingredients
  

  • 1 Portobello mushroom stem removed
  • ½ tsp olive oil
  • 1 sm red onion peeled and sliced
  • 1 tbsp 0% fat plain Greek yogurt
  • 1 tbsp light mayonnaise
  • 1 tbsp sweet pickle relish
  • 1 whole wheat baguette cut in half (about 2 oz)
  • 2 oz lean pork loin sliced
  • 1 slice baked ham - low sodium

Instructions
 

  • 1. SCRAPE the underside of the mushroom to remove the black gills with a teaspoon. Discard the gills.
  • 2. HEAT a griddle or large skillet over high heat. Add the oil, mushroom, and onion. Cook for 8 to 10 minutes, stirring and turning occasionally, or until the onion begins to brown and the mushroom is cooked through. Add 1 tablespoon water if the onion begins to stick.
  • 3. SPREAD the yogurt, mayo, and relish on 1 side of the baguette and top with the pork and ham. Spoon the onion on top. Cut the mushroom in half and layer it on top of the onion.
  • 4. TOP with the remaining piece of baguette and return the sandwich to the griddle or skillet.
  • 5. PLACE a sandwich press or another heavy pot on top to compress the sandwich. Remove the sandwich press or heavy pot and cook over low heat for 1 minute total, turning the sandwich once, or until it browns lightly. Serve immediately or wrap in aluminum foil and refrigerate until ready to serve.

Ham and Cheese Bake

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PREHEAT the oven to 350ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined.

Ham and Cheese Bake

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Prep Time 10 mins
Total Time 40 mins

Ingredients
  

  • ½ cup fat-free milk
  • ½ cup 0% fat plain Greek yogurt
  • 4 eggs
  • 4 egg whites
  • 3 Tbsp ground flaxseed
  • 1 tsp dried oregano
  • 4 oz whole wheat bread cubed
  • 2 c broccoli florets chopped
  • 2 scallions or 1 shallot chopped
  • 2 slices Canadian bacon or ham chopped (about 1½ ounces)
  • 2 to matoes sliced
  • ½ cup about 4 oz crumbled feta cheese
  • 8 oz orange or grapefruit juice

Instructions
 

  • 1. PREHEAT the oven to 350ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined.
  • 2. ADD the bread, broccoli, scallions or shallot, and bacon or ham and stir until the mixture is well coated. Transfer to an 8"x 8" baking dish.
  • 3. TOP with the tomatoes and sprinkle with the cheese. Bake for 20 to 25 minutes, or until the cheese is slightly browned and the top of the casserole puffs. Cut into 4 equal portions and serve immediately with 1 glass of orange or grapefruit juice.

Southwestern Breakfast Burrito

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Some foods-such as lean proteins, fruits, vegetables, and whole grains—take more work to eat so you burn more calories during digestion. Adding garlic, spices, peppers, and vinegar will keep your fat-burning furnace running after you’re done eating.

Southwestern Breakfast Burrito

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Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Servings 4

Ingredients
  

  • 4 high-fiber whole grain sandwich wraps 10" diameter
  • 4 egg whites
  • 2 eggs
  • 1 c no-salt-added canned black beans rinsed and drained
  • ½ green bell pepper finely chopped
  • ½ red bell pepper finely chopped
  • ½ sm red onion finely chopped
  • 2 Tbsp pickled jalapeño chile pepper rings chopped
  • 1 c shredded reduced-fat Cheddar cheese
  • 3 Tbsp jarred spicy salsa

Instructions
 

  • 1. WRAP the sandwich wraps in aluminum foil and cook for 5 to 7 minutes in a toaster oven on medium or in an oven preheated to 350ºF.
  • 2. PLACE the egg whites, eggs, and beans in a medium bowl and whisk until just combined.
  • 3. HEAT a larger skillet over medium heat for 30 seconds. Coat with cooking spray. Add the egg mixture. Cook for 1 minute, or until the edges are no longer translucent, then stir with a spatula.
  • 4. SPRINKLE the top of the eggs with the green and red bell peppers, onion, chile pepper rings, and cheese. Reduce the heat to low and cover. Cook for 1 minute longer, or until the eggs are cooked through and the cheese is melted.
  • 5. SET out the sandwich wraps. Place a quarter of the mixture on each wrap, and divide the salsa among the wraps evenly. Fold in the 2 sides of each wrap to close. Wrap in aluminum foil or serve immediately.

Steak and Brown Rice Burrito Bowl

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Trade in your regular steak burrito for this smarter version, which is loaded with kale, red pepper and black beans. Using parboiled whole grain brown rice pares down the cooking time, so you can whip this dish up in a hurry. Top with salsa, fresh cilantro or sliced green onions.

Ingredients

  • 1/4 tsp (1 mL) ground coriander
  • 1/4 tsp (1 mL) ground cumin
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 12 oz (340 g) beef tenderloin grilling steaks, (about 2)
  • 2 tsp (10 mL) olive oil
  • 1 small onion, sliced
  • 1/2 tsp (2 mL) chili powder
  • 3 cups (750 mL) thinly sliced stemmed kale, (about half bunch)
  • 1 sweet red pepper, sliced

Black Beans And Rice:

  • 1 tsp (5 mL) olive oil
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) chili powder
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) ground cumin
  • 3/4 cup (175 mL) whole grain parboiled brown rice, (such as Uncle Ben
  • 3/4 cup (175 mL) rinsed drained canned black beans
  • 1/2 cup (125 mL) bottled strained tomatoes, (passata)
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper

Preparation

Black Beans and Rice: In large saucepan, heat oil over medium-high heat; cook garlic, chili powder, coriander and cumin, stirring, until fragrant, about 1 minute. Stir in 1-1/4 cups water, rice, beans, strained tomatoes, salt and pepper. Bring to boil; cover and cook until rice is tender, about 20 minutes. Remove from heat; let stand, covered, until liquid is absorbed, about 5 minutes.

Meanwhile, stir together coriander, cumin and half each of the salt and pepper; rub all over steaks.

In large nonstick skillet, heat half of the oil over medium-high heat; cook steaks, turning once, until medium-rare, 6 to 8 minutes. Transfer to plate; let stand for 5 minutes before slicing thinly.

Meanwhile, in same skillet, heat remaining oil over medium heat; cook onion and chili powder until softened, about 3 minutes. Stir in kale, red pepper, 3 tbsp water, and remaining salt and pepper; cook, stirring often, until kale is wilted and peppers are tender-crisp, about 6 minutes.

Divide rice mixture among bowls; top with kale mixture and steak.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013